Running Stairs: Overview, Benefits And How To Get Started

Take your running training to the next level and try running stairs. We’ll show you why and how you should get started.

Published by The Running Blawg
on Dec 16, 2021
Athletes today are trying new ways of incorporating normal exercise or easy runs to training plans such as running stairs! This is a simple workout since all you need is a good pair of shoes, running gear, a flight of stairs, and a determined mindset.

Running stairs benefits both athletes and non-athletes alike who want to become better runners and improve their overall physique. Because of its benefits and convenience, this high-intensity exercise is definitely a recommended addition to your training. You can do this exercise at home, the park, or anywhere with stairs.

Photo by cottonbro from Pexels

Benefits of Running Stairs

Running stairs training has numerous benefits to help you build endurance, strength, agility, and more. But, these benefits are not limited to physical health but also mental and emotional health.

Improves Heart Condition. Running stairs strengthens the heart muscles, allowing you to perform strenuous tasks for extended periods without getting exhausted or feeling chest pain. By running stairs, your heart can improve significantly over time, although it is advisable to perform it in moderation and to consult a doctor if you have a heart condition.

Shapes Butt and Thigh Muscles. The upward and downward movements you make when running stairs target the muscles in your lower body. This continuous movement strengthens the muscles in this area of your body, enhancing the shape of your buttocks and thighs.

Burns Calories. Stair running training burns a significant amount of calories and body fat, allowing you to become physically fit and achieve your ideal body. It improves productivity and you get to enjoy your physique.

Builds Leg Muscles. Stair running helps to build and strengthen your leg muscles. You will notice that your calf muscles are becoming stronger and more visible after consistent running stairs training.



Setting daily goals will help you develop an appropriate workout routine and motivate you to achieve your overall health goals.



Improves Body Metabolism. Running up and down the stairs helps the body's natural metabolism. During exercise, your body will break down food more quickly to replenish the lost energy. It may or may not affect your appetite, depending on how your body reacts. However, proper hydration and diet must still be maintained when running stairs.

Improves Balance and Endurance. The primary benefit of running stairs training is improved body balance and endurance. As a result, you can engage in a more strenuous workout routine without becoming quickly exhausted.

Boosts Mental Health. Exercising reduces stress, anxiety, and depression, thus improving your mental health. Running stairs is no different because it is a physical activity that requires you to be consistent with your training. With this, you will not only experience the benefits of running stairs, but you will also develop a determined mindset that will serve you well in both training and life.

Tips for Running Stairs

Follow these tips to climb stairs safely.

  • Choose a wide, long, and straight staircase for your exercise.
  • Get a fitness tracker to help you record and stay consistent with your goal
  • Always do warm-ups before you start climbing stairs.
  • Take short breaks by inhaling and exhaling deeply.
  • Hydrate properly, especially during sunny days.
  • Reward yourself for meeting your health goals.
  • Be consistent with your training. Don’t expect to see the best results in just one or two weeks.

How to Start Running Stairs

Running stairs differs from usual runs or jogs since you’ll exert more energy. Your different muscle groups will be put to work as soon as you begin training. Therefore, training needs thorough preparation to avoid injuries and to perform efficiently. Here are four things you should do before starting to run stairs.

Stretch Your Body. Stretching is a vital pre-workout routine that enhances your training performance. It puts your body in exercise mode and makes you less prone to injury. Stretch your body for at least 5 to 7 minutes before you start running stairs.

Select the Right Stairs. Select the stairs that you prefer for this exercise routine. You could use the stairs at your home, school, a nearby gymnasium, or anywhere else that has them. Whichever stairs you choose, make sure they are not slippery and that there are few people in the area so that you can perform at your best without interruptions.

Photo by Ketut Subiyanto from Pexels

Set Daily Goals. Before running stairs, set a daily target of the number of minutes you want to spend on this exercise. Setting daily goals will help you develop an appropriate workout routine and motivate you to achieve your overall health goals. You could run the stairs for 10 minutes and then rest for 2 minutes. As you gain confidence in running the stairs, you can increase your daily goal.

Begin Running the Stairs. When you are familiar and comfortable with the stairs, you can start your training. Run the stairs for about 10 minutes, then rest for 2 minutes before continuing. You can increase your time as you become comfortable with your routine.

 Photo by Ev on Unsplash

Final thoughts

Running stairs is a high-intensity exercise that benefits you whether you are a top-performing athlete or simply train your body. It has various advantages that are all important in improving your overall lifestyle. It's only difficult at first, but consistency is the key to success. Giving up after experiencing pain and discomfort will get you nowhere, so prepare yourself and give it your all because we know you have what it takes.

 Like this article? Comment down below or share it with your friends! Follow ActivePlace and The Running Blawg for more helpful information, inspiration, events guide, and running tips.



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Published by The Running Blawg
on Dec 16, 2021